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Are you an HGV driver that wants to lose weight to be healthy and keep in shape? Then you have come to the right place, in this article, we are going to share some simple and excellent workout tips for HGV drivers to stay in shape. Continue reading to find out more!

In the UK, a lorry driving work is typically seen as an unhealthy profession because the driver usually spends the majority of the day sitting down while transporting goods and has no time for exercise.

This reputation may be partially true given the nature of truck driving in between collections or drops which means keeping physical fitness can be a challenge for most lorry drivers.

We understand that being a lorry driver could make it challenging to exercise, but putting your health first means finding whatever opportunities you can to work out and eat healthier until it becomes a habit. This will make a big difference to a lorry driver’s health.

Tips 1 – Eating Healthy Food

Before we move on to the workout tips, let’s talk about the HGV driver diets. Having a balanced and healthy diet is the first step for HGV drivers to lose weight and become healthy as well as keep in shape.

Keep a portable cooler in your lorry so that you can keep your food fresh. Try to have homemade meals as much as you can. You can save money if you prepare your meal at home, and you can choose healthier options such as salad, lean meat, and fresh fruits.

Fiber-rich food such as brown bread instead of white loaves is much better for you, whole grain crackers, nuts and seeds, dried fruits, carrots, cucumber, and celery sticks to go with hummus, and water to keep you hydrated for your journey.

However, you will need a special diet plan if you have any health problems.

Tips 2 – Choose Healthy Food When Eating Out

If you are away from home for a few days for long-haul assignments and homemade meals are not possible, make smart choices when you buy food from the truck stops.

Avoid fast food and greasy meals and have water instead of sugary drinks, choose chicken sandwiches instead of fried chicken, substitute snacks for vegetables as well as eat a smaller portion of meals.

But don’t skip meals; by eating three meals each day—breakfast, lunch, and dinner, you can cut down on snacking and prevent hunger, and curb cravings that lead to weight gain.

Tips 3 – Staying Hydrated

Make sure you have plenty of water to keep you hydrated for your journey. Water is essential as dehydration can lead to a variety of problems for people, including fatigue and reduced alertness that can cause road accidents.

Therefore, it’s important for drivers to be hydrated and stay focused on the road. HGV drivers should drink about 2 litres of water each day to stay hydrated.

Tips 4 – Staying Active And Have An Exercise Routine

Regardless of whether you are a long- or short-haul HGV driver, taking care of your health is essential for both your physical and mental wellness. With the right diet and pre-planned exercise routine, staying fit and healthy while being a lorry driver will soon become easier.

Below we will discuss some of the simple and effective exercises for lorry drivers to maintain their fitness while on the road. Just be aware that, for health and safety, you should only exercise while you are taking a break and when you are parked safely, not while you are working and operating the lorry.

Exercise For HGV Drivers #1 – Warm Up Stretches

Why should you do warm-up stretches every day? According to research online, your body will benefit from warm-up stretches as your cardiovascular system is gradually revved up during a warmup by increasing body temperature and boosting blood flow to your muscles.

Popular warm-up routines include power walks, classic quad stretches, walking lunges, and stationary jogging. You don’t even need a treadmill; a quick few laps around your truck until you start to sweat works just as well.

Swinging your arms – this simple exercise can loosen up your joints and warm up your upper body to help you get ready for the busy day. Do arm rotations and aim for around 80 to 100 times, but don’t overdo it.

You can practice these warm-up stretches every morning for a few minutes before getting into your lorry can get your muscles warm and your heart pumping a bit to improve your physical fitness.

Exercise For HGV Drivers #2 – Cardio Workout

Cardio workouts are highly recommended for lorry drivers who wanted to maintain a high level of fitness. Walking, jogging, and running are all good to boost your cardio.

Running helps you work out the muscles in your body, making it a great exercise for lorry drivers. Your body will stay in shape if you run 4 miles each day for about 20 minutes. 

At first, you may feel that it’s very challenging to find time for the workout, being on the go most of the day delivering the goods, but the key here is to start slowly and gradually.

Plan Ahead Of Your Journey And Make Time For Exercise

According to research done by Loughborough University in partnership with the Universities of Leicester and York. 84% of HGV drivers in the UK are overweight or obese, compared to a national average of 75% of men of similar age.

This is due to an unhealthy diet and no regular exercise, but you can change all this today by eating healthy and having regular workouts.

Fitting in some exercise doesn’t have to be complicated, you don’t even need to be away from your lorry, you can use your lorry as a mini track and work around it.

Starts Slow And Don’t Overdo It

Simply power walk around your truck or have a quick run around your lorry for about 20 minutes or until you feel your sweat, but remember to start slowly and not overdo it. 

Some truckstops in the UK now have GYM and shower facilities. Plan your journey in advance, so that you can go for a quick workout during your rest time. However, make sure you park at a truck stop that offers security CCTV and it is safe for you to do so.

Exercise For HGV Drivers #3 – Bodyweight Exercise

If you do not have space in your lorry to keep some exercise equipment, you can work around the truck by doing some bodyweight exercises.

These can be:

  • Push-ups on the ground (make sure you have an exercise mat put down)
  • Squats – this exercise is great for when you feel numbness in your limbs after a long journey. Shake your arms and legs and do squats to help your blood circulation and make you feel better.
  •  Sit-ups exercise is good to add some abdominal exercises to your repertoire.
  • Plank exercise – you can do the plank exercise next to your lorry after the sit-ups exercise.
  • Lunges -do lunges exercise to strengthen your lower body such as your knees, ankles, and other lower body joints.
  • Step-up exercise – use the steps on your lorry to exercise your leg muscles. Step up and down with alternative legs for a few minutes every day.
  • Lateral leg stretches – This exercise helps stabilise the knees, hips, and ankles.
  • Shrug holds – During your break time, you can exercise your trapezius muscles. This shoulder shrugs exercise can ease neck and shoulder stiffness and pain after driving a long journey.
  • Resistance bands – resistance bands are very versatile as they are small and you can put them in a bag to keep in your lorry when not in use.

We believe there are many more other workouts that are excellent for lorry drivers, but we simply can’t just list them all in this article.

The main goal of this article is to provide you with some ideas and motivate you to make time for some exercises; so that you can maintain your physical fitness and keep in shape while working as a lorry driver.

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